Bikini vs. Wellness: Which Bodybuilding Division Is Right for You?
5 minute read
Are you debating between the Wellness or Bikini division? 🤔
If you’re not sure which division is right for you — that’s okay!
This is one of the most common questions I see aspiring and newer competitors ask. Let’s dive in so you can make an informed decision that aligns with your physique and your goals.
Understanding the Divisions
What Is the Bikini Bodybuilding Division?
The Bikini division focuses on:
Balance and Proportion: Symmetry between the upper and lower body.
Shape: An hourglass figure with a tiny waist.
Muscle Size: Moderate muscle development with full, round glutes and defined delts.
Conditioning: Displays muscle fullness with slight separation between glutes and hamstrings and slight definition in the core.
Overall Presentation: Appearance, poise, and stage presence.
➡️ Ideal for?
Most first-time competitors and those with a natural hourglass shape and balanced physique.
Lauralie Chapados - 2024 Bikini Olympia Winner
What Is the Wellness Bodybuilding Division?
The Wellness division focuses on:
Balance and Proportion: More muscle mass in the lower body than the upper body while maintaining balance between the quads, hamstrings, and glutes.
Shape: An hourglass shape with a tight waist.
Muscle Size: Significantly more muscle in the glutes, and thighs. The upper body is developed but not to the same degree as the lower body.
Conditioning: A clear tie-in, separation between the quads and hamstrings, and slight definition in the core.
Overall Presentation: Similar to Bikini but with a focus on showcasing lower body size.
➡️ Ideal for?
Women who naturally carry more muscle in their lower body or have dedicated years to building it.
Isabelle Nunes - 2024 Wellness Olympia Winner
A Common Misconception About The Wellness Division
🚫 "I should compete in Wellness because I have a bigger lower body."
✅ Reality: Many newer bodybuilding athletes think that they align with the Wellness division criteria because their glutes and legs appear larger than what they see Bikini competitors display on stage. Many newer competitors assume this means they carry a lot more muscle in their lower body than what is needed for Bikini, so they believe this means they should compete in Wellness.
Many times, especially if the athlete is more than 20-25lbs above stage weight, lower body size comes more from body fat than actual muscle. Many athletes are surprised to discover how much smaller they are once they are stage-lean. Definitely an easy mistake to make!
How To Assess Your Physique
1. Evaluate Your Body Composition
Take Photos: Front, side, and back views. Stand normally and in the division’s mandatory poses — no gym selfies. Wear a bikini, not just leggings and a tank, so you can actually see your physique.
Assess Muscle Distribution: Identify where you naturally carry more muscle.
Consider Proportions: Do you have a noticeably more muscular lower body?
Remember: The best way to tell your true muscle composition is to get lean. Only then can you distinguish between muscle and body fat.
2. Reflect on Your Training History
Training Focus: Have you focused heavily on growing your lower body for several years? Were you involved in a sport that disproportionately developed your lower body, such as powerlifting, track, or cycling?
Muscle Development: Do you have significant muscle mass in your legs and glutes, either naturally or from years of training?
Note: Building muscle takes time, especially as a natural athlete. You can't rush the process. Check out my other blog post about how to build muscle without gaining fat where I dive into how much muscle you can actually build naturally.
3. Seek Professional Feedback
Coaches and Judges: Get input from experienced coaches and judges who can objectively assess your physique.
Experienced Competitors: Ask seasoned Bikini or Wellness athletes in your gym or join Facebook groups for feedback (though online feedback may be less reliable)
A quick note: in the NPC, you can cross over. This means you can enter Bikini and Wellness at the same show. If you (and your coach) feel like you’re hovering between Bikini and Wellness after getting stage lean, this could be an excellent opportunity to see how you look compared to other competitors in each division and to get judges' feedback.
Making the Right Choice
Why Most First-Time Competitors Fit the Bikini Division
Alignment with Natural Physique:
The Bikini division emphasizes a balanced and proportionate physique, which often aligns with the natural muscle development of many women.
Challenging Yet Attainable Goals:
While Bikini requires hard work and discipline to excel, its criteria are more realistically attainable for many women. This is especially true as a natural bodybuilding athlete.
Personal Experience:
I am 100% Bikini. While I started a bit bottom-heavy compared to my top half, it wasn’t because my lower body was carrying a ton of muscle, it was because my upper body was so small. 😭 It has taken me years to build enough muscle for Bikini! And I’m still working on it!
When Wellness Might Be Right for You
Distinct Lower Body Muscularity:
You naturally carry significant muscle mass in your lower body, giving you the glutes and legs that meet the criteria of the Wellness Divison. Or you've spent considerable time developing your lower body to meet Wellness criteria.
Practical Tips
1. Self-Reflection
Identify Your Strengths: Consider which division aligns with your natural physique. This very well could be either Bikini, Wellness or even Figure or Physique!
Set Clear Goals: Determine what you want to achieve through competing. Do you want to progress in the sport, or do you want to do this as a hobby?
2. Educate Yourself
Understand the Standards: Familiarize yourself with each division's specific criteria and expectations. Check out the rules and guidelines at npcnewsonline.com or ocbonline.com.
Watch Competitions: Attend live shows, watch live streams, or view videos to see real examples of competitors in each division. You’ll get the best idea of what the organizations are looking for by watching Pro-level or bigger regional shows.
3. Seek Guidance
Professional Assessment: Consult with a coach experienced in bodybuilding competitions. It is even better if they specialize in Bikini or Wellness.
Community Insights: Connect with other competitors to hear about their experiences.
4. Stay Open-Minded
Be Flexible: Your physique and preferences may change, and it's okay to pivot as you grow.
Focus on Enjoyment: Choose the division that you feel most passionate and excited about.
If you are competing as a hobby, do whichever division you find more fun. If you are competing to be competitive and move up through the ranks, choose the division that fits your physique the best.
Final Thoughts
Deciding between Bikini or Wellness comes down to your natural physique, training history, and personal goals. If you are questioning which one is right for you, starting with Bikini could be the right move.
Remember you aren’t stuck doing one division forever. You can explore other divisions as you progress and grow.
Keep it simple. Take an honest look at the division criteria, assess your physique and what you want to get out of your bodybuilding journey, and make the decision that fits best.
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